Check your ego at the door

[Day 4]

Aw yeah getting back in the gym. Feeling super weak, even by my standards (not that I was ever strong to start with). Definitely just sort of gave up on my last real lifting exercise because my arms were failing me and I can only drop weight on myself so many times while my fellow early morning gym-goers look on before I tell myself that it's probably just time to move on with my life. xD Anyways, here's the update:

Today's Workout: Gym + short treadmill run
Summary:

• Back squats: WU 12 @ 65 lbs, 5 x 8 @ 85 lbs
• Flat bench: WU 12 @ 45 lbs, 3 x 10/8/6 @ 75 lbs + drop set of 10 @ 55 lbs (last set)
• Deadlifts: 3 x 8 @ 95 lbs
• Pulldowns: alt. wide/narrow grip, 4 x 12 @ 6 plates
• Giant set: 3 rounds, full rest between rounds
• 12 box jumps
• 12 single arm DB shoulder press (seated today because my legs were blown) @ 15 lbs
• 12 single arm DB rows @ 35 lbs
• Incline bench: 1 complete set of 10 at 55 lbs, 1 broken set of 10 because I dropped the bar twice, then I decided to just call that a day.
• Treadmill run: easy 20 minute run (6.0-6.5 speed)
• Treadmill stats: 2.15 mi, 21:20
• Garmin stats: 2.03 mi, 21:08, 10:23 pace
• Core/mobility superset: 3 rounds
• 12/side of cable low to high core pulls @ 2 plates
• 20 bodyweight band squats
• Total Time: ~ 1:45

Hit Rate: 2/2 (100%)

Notes/thoughts:

• My legs were getting wrecked by the squats. They just wanted to keep seizing between sets so I had to stretch a lot. Protecting my back during that lift actually loads my legs a lot more, which I guess is the idea, but it's sad that it makes me functionally weaker. Probably going to up reps before I try to up weight, I want to make sure that I'm lifting right and I won't throw out my back again.
• Deadlifting today was the first time I'd done that since I injured myself way back in May or whenever it was. I went real light, not very many reps or sets, just want to get back into the swing of it and make sure I'm teaching myself how to protect my back through the lift. We'll see how my back feels the rest of the day and tomorrow, but as of right now, it's perfectly normal so hopefully things stay that way.
• I was pretty much ready to go home by the time I was doing pulldowns. Maybe it was because my forearms were feeling really destroyed and that always makes me just grouchy, but I'm amazed I then got through the rest of the workout somehow. There were a couple roadblocks today, including how I felt during the pulldowns and dropping weight on myself during incline bench, and yet somehow I stuck it out and finished which really amazes me. It was like one of the bad long runs, I just kept telling myself to do one more set or to run for one more song and eventually I was at the end. Good job Jess. (:
• Running after lifting sucks. As does lifting after running. Which I guess is why it's important to do both things separately and together. Separately so neither thing gets compromised, together to get better at running on tired legs and maintaining strength even when you're aerobically drained. 
• I'm really not happy with where I'm at in terms of fitness (probably because it's day 2 of real training) but I was very happy with the effort today. I could have probably totally justified doing less and just going home early, but I didn't, and I'm glad I got through it. 

In other news, my sleep schedule is so wonky. I slept from 3 pm to 9:30 pm yesterday, ended up doing some work with emails and then tried to go back to sleep but couldn't because I was hungry, so I got up and made myself noodles and went back to sleep for a few hours at around 12:30 am. I'm really not sure how this day is going to play out but uh...wish me luck...

Food/shower/school time! (:

Much love,
Jess

No room for ego

I forgot where I had first heard that, but somewhere along the line I had picked up the phrase, "There's no space for your ego at the gym". It's a crazy true statement, especially given where I'm at right now. Having not seriously or consistently been in the gym for almost half a year now and nursing this back injury meant that I had to be okay with what almost felt like going through the motions at the gym. Wanting to do everything the right way and the safe way meant there wasn't much pushing (and to be honest, the combination of it being early and me being not super pain adapted right now meant I didn't really want to push that hard anyways) and a lot of generally being weaker than I want to be. Had to check my ego at the door and just work smart today, gotta trust in the long-term plan and be patient. Despite not being as strong or as healthy as I want to be, it was a good way to start the day and I know it's just another starting point. I'm going to try and get back into the gym more regularly, at least once a week, so I can start building back some strength and so I have an opportunity to do more work on stability and movement efficiency. Here's the run down of my hour.

Today's Workout: Gym, full body, compound focused, stability-focused lower body work

• Flat bench: WU 12 @ 45 lbs, working 3 x 8 @ 75 lbs, burnout 12 @ 55 lbs
• Pulldowns: 4 x 12 @ 6 plates (I don't know these weights...) alternating wide/narrow grip by set
• Squats w/ band around knees: 20 bodyweight, 12 overhead w/ small bar (25 lbs?), 20 bodyweight
• DB shoulder press: 3 x 12/12/8-3 @ 20 lbs/side
• DB row: 3 x 12/side @ 35 lbs
• Step ups: 3 x 12/side @ 15/side (DBs) - focus was on keeping hips even throughout movement (stable lower spine)
• Incline bench: 3 x 12/10/8 @ 55 lbs
• Stretch cord butterfly: 3 x 20
• Back extensions: 12 w/ 10 lbs, 12 bodyweight

Hit Rate: 3/3 (100%)

In other news, today I changed my first flat! Which was an adventure and harder than I thought it would be, but I did it, and I'm immensely proud. I then took my bike to the post office so I could mail something and made sure that it was in fact functional, and it is! So I will be taking it out tomorrow morning to swim practice very early in the morning. Time for me to clean up the cookware from dinner and hit the sack super early so I can be up super early! Yay!

Much love,

Jess